Stir-Fried Catfish
Stir-Fried Catfish - Colorful and fresh, with delicious Asian flavor
Healthy, because
Even smarter
Nutritional values
This dish is low in calories but provides a significant portion of vitamin C and plenty of iron.
If you cannot get fresh mini corncobs, simply use drained, pickled corn cobs from the jar instead. This recipe is best served with natural rice, which is packed with fiber.
(Percentage of daily recommendation)
| Calorie | 311 cal. | (15 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 10 g | (40 %) | ||
| Roughage | 6 g | (20 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 5.5 mg | (46 %) | ||
| Vitamin K | 33.9 μg | (57 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 8.3 mg | (69 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 51 μg | (17 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 11.7 μg | (26 %) | ||
| Vitamin B₁₂ | 1.3 μg | (43 %) | ||
| Vitamin C | 70 mg | (74 %) | ||
| Potassium | 807 mg | (20 %) | ||
| Calcium | 80 mg | (8 %) | ||
| Magnesium | 95 mg | (32 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 0.9 g | |||
| Uric acid | 248 mg | |||
| Cholesterol | 111 mg | |||
| Complete sugar | 20 g |
Ingredients
- Ingredients
- 9 ozs Catfish (or mild white fish)
- 3 small red onions
- 1 small red Bell pepper
- 4 ozs Baby corn cob
- ½ Lime
- 1 red chili pepper
- 2 garlic cloves
- 1 pc ginger (about 30 grams)
- 3 Tbsps soy sauce
- 1 Tbsp cane sugar
- 2 Tbsps Canola oil
- 3 Tbsps dry sherry
Kitchen utensils
Preparation steps
Rinse the fish and pat dry. Cut into strips, about 1 cm (approximately 1/2 inch) wide. Peel the onions and cut into wedges. Rinse the bell pepper, wipe dry, cut into quarters and remove seeds. Cut pepper into thin strips. Halve the corn lengthwise. Squeeze juice from the lime.
Rinse chile, wipe dry, remove stem and seeds and finely chop. Peel garlic and finely chop. Peel ginger and finely grate. In a small bowl, mix together soy sauce, lime juice and sugar, stirring until the sugar has dissolved.
Heat the oil in a heavy wok until smoking. Stir-fry the fish until browned on all sides, stirring constantly. Remove fish and set aside. Pour off almost all of the oil.
Add the onions, bell pepper and baby corn to the wok. Stir-fry overt high heat until crisp-tender, stirring constantly, about 2 minutes.
Add chile, garlic and ginger ot the vegetable mixture and stir to combine.
Add soy-sauce mixture and the sherry and cook, stirring, until vegetables are coated, about 1 minute. Return fish to wok, stir to coat and serve immediately.
